{"id":3843,"date":"2021-01-07T11:59:05","date_gmt":"2021-01-07T09:59:05","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3843"},"modified":"2023-06-05T15:24:07","modified_gmt":"2023-06-05T13:24:07","slug":"%d8%b3%d8%b9%d8%b1-%d8%a7%d9%85%d9%8a%d9%86%d9%88-2222-%d9%81%d9%8a-%d8%a7%d9%84%d8%b3%d8%b9%d9%88%d8%af%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d8%b9%d8%b1-%d8%a7%d9%85%d9%8a%d9%86%d9%88-2222-%d9%81%d9%8a-%d8%a7%d9%84%d8%b3%d8%b9%d9%88%d8%af%d9%8a%d8%a9\/","title":{"rendered":"\u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629 \u0648\u0641\u0648\u0627\u0626\u062f\u0647"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0647\u064a \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u0628\u064a\u0646 20 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u0628\u0646\u0627\u0621 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c 9 \u0645\u0646\u0647\u0627 11 \u063a\u064a\u0631 \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u06489 \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u062a\u0643\u0648\u064a\u0646\u0647\u0627\u060c \u0648\u064a\u062c\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0645\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u060c \u0644\u0630\u0627 \u0633\u0646\u062a\u062d\u062f\u062b \u0647\u0646\u0627 \u0639\u0646 \u0623\u062d\u062f \u0645\u0635\u0627\u062f\u0631\u0647\u0627 \u0648\u0646\u0639\u0631\u0641 \u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0648\u0627\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u0633\u0639\u0629\u060c \u0641\u064a<\/span><a href=\"https:\/\/elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d9%84%d8%ad%d8%b1%d9%82-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u0645\u062b\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0643\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a: \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0644 \u0648\u0627\u0644\u0628\u0627\u0632\u0644\u0627\u0621 \u0648\u0627\u0644\u0628\u0631\u0648\u0643\u0644\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0644\u062c\u0623 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646\u060c \u0648\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0623\u0648 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u062a\u0639\u0632\u064a\u0632 \u0625\u0636\u0627\u0641\u064a\u060c \u0625\u0644\u0649 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0632\u0648\u064a\u062f \u0623\u062c\u0633\u0627\u0645\u0647\u0645 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0644\u0628\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/span><\/p>\n<p><strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br \/>\n<strong><a style=\"color: #003366; text-decoration: none;\" href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"> \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-14615 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-\u0648\u0641\u0648\u0627\u0626\u062f\u0647-5.webp\" alt=\"\u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629\" width=\"1000\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-\u0648\u0641\u0648\u0627\u0626\u062f\u0647-5.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-\u0648\u0641\u0648\u0627\u0626\u062f\u0647-5-300x300.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-\u0648\u0641\u0648\u0627\u0626\u062f\u0647-5-150x150.webp 150w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-\u0648\u0641\u0648\u0627\u0626\u062f\u0647-5-768x768.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2><b>\u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>\u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629 \u064a\u062e\u062a\u0644\u0641 \u0642\u0644\u064a\u0644\u0627 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0645\u0643\u0627\u0646 \u0627\u0644\u0634\u0631\u0627\u0621\u060c \u0644\u0643\u0646 \u0623\u0641\u0636\u0644 \u0633\u0639\u0631 \u0644\u0647 \u0644\u0639\u0627\u0645 2023 \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 Sporter \u0648\u0647\u0648 158 \u0631\u064a\u0627\u0644 \u0633\u0639\u0648\u062f\u064a \u0644\u0644\u0639\u0628\u0648\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 320 \u062d\u0628\u0629<\/strong>. \u0644\u0643\u0646 \u0627\u0646\u062a\u0628\u0647 \u062c\u064a\u062f\u0627 \u0623\u062b\u0646\u0627\u0621 \u0634\u0631\u0627\u0626\u0643<\/span><a href=\"https:\/\/elcoach.me\/articles\/%d8%a5%d8%b2%d8%a7%d9%8a-%d8%aa%d8%b9%d8%b1%d9%81-%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%a7%d9%84%d8%a3%d8%b5%d9%84%d9%8a-%d9%88%d8%a7%d9%84%d9%85%d8%ba%d8%b4%d9%88%d8%b4-%d9%81%d9%8a\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">\u0643\u064a\u0641 \u062a\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0623\u0635\u0644\u064a \u0648\u0627\u0644\u0645\u063a\u0634\u0648\u0634 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u061f<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0632\u062f\u0627\u062f \u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0625\u0628\u0637\u0627\u0621 \u0647\u062f\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u064a\u062b \u064a\u0628\u062f\u0623 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u062a\u0632\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u063a\u064a\u0631 \u0643\u0627\u0641\u064a\u0629 \u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062d\u062f\u062b. <\/span><\/li>\n<li>\u0627\u0633\u062a\u0647\u062f\u0641\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0642\u0627\u062a<\/li>\n<li>\u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0647\u062f\u0645 \u0648\u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0627\u0628\u062a\u0646\u0627\u0626\u064a\u0629 (\u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u062a\u062d\u0633\u064a\u0646 \u0648 \/ \u0623\u0648 \u0627\u0644\u0646\u0645\u0648).<\/li>\n<li>\u0623\u0638\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u0628\u062d\u062b \u0623\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0648\u062d\u062f\u0647\u0627 \u0623\u0648 \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a) \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621\u0647 \u0623\u0648 \u0628\u0639\u062f\u0647 \u062a\u0639\u0632\u0632 \u0632\u064a\u0627\u062f\u0627\u062a \u0647\u0627\u0626\u0644\u0629 \u0641\u064a \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"alignnone wp-image-14613 size-full\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1.webp\" alt=\"\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"1920\" height=\"1000\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1.webp 1920w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/1920x1000-02-1-1536x800.webp 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3>\u0641\u0648\u0627\u0626\u062f \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629<\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0627 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0623\u0648 \u062a\u0644\u0627\u062d\u0638\u0647\u0627 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u062e\u0635\u0648\u0635\u0627 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%85%d9%8a%d9%86%d9%88-2222\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0645\u064a\u0646\u0648 2222<\/a>\u061f<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">1- \u0645\u0646\u0639 \u062a\u0644\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0642\u0628\u0644 30-60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0636\u0631\u0631 \u0648\u0625\u062a\u0644\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u062f\u0621 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0645\u062a\u0641\u0631\u0639\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646\u060c \u062a\u0646\u0638\u0645 \u0648\u062a\u062d\u0633\u0646 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627.\u00a0<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">2- \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629\u060c \u0648\u062e\u0627\u0635\u0629 BCAAs\u060c \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 &#8211; \u0648\u062e\u0627\u0635\u0629 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u062a\u0647\u0627 \u0643\u0644\u064a\u0629 \u062a\u0634\u0627\u0631\u0644\u0633\u062a\u0648\u0646\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a7%d8%b3%d8%aa%d8%ae%d8%af%d8%a7%d9%85-bcaa-%d9%84%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d9%86%d9%85%d9%88-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0643\u0645\u0644\u0627\u062a BCAA<\/a> \u0623\u062f\u0649 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0633\u0628\u0629 2.5 \u0645\u0631\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0645\u0634\u0631\u0648\u0628\u064b\u0627 \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0648\u0623\u0643\u062b\u0631 \u0628\u0646\u0633\u0628\u0629 50\u066a \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0645\u0634\u0631\u0648\u0628 \u0648\u0627\u064a \u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">3 &#8211; \u062a\u0642\u0644\u064a\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0646\u062a\u0639\u0627\u0634\u0647\u0627<\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0641\u0625\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0645\u0632\u0642 \u0639\u0636\u0644\u064a\u060c \u064a\u0639\u064a\u062f \u0628\u0646\u0627\u0621\u0647 \u062c\u0633\u0645\u0643 \u0644\u064a\u0643\u0648\u0646 \u0623\u0642\u0648\u0649 \u0644\u064a\u062a\u062d\u0645\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0623\u0646\u062a \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0635\u0646\u064a\u0639 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0644\u0628\u062f\u0621 \u0625\u0635\u0644\u0627\u062d \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0646\u0647\u064a\u0627\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0648\u062c\u0639 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0642\u062a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 BCAA \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0643\u0627\u0646\u062a \u0627\u0644\u0627\u0633\u062a\u0646\u062a\u0627\u062c\u0627\u062a \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u062d\u0633\u0646 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u062d\u064a\u0648\u064a \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-14616\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0645\u064a\u0646\u0648-2222-768x432-6.webp\" alt=\"\u0641\u0648\u0627\u0626\u062f-\u0627\u0645\u064a\u0646\u0648-2222\" width=\"768\" height=\"432\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0645\u064a\u0646\u0648-2222-768x432-6.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0645\u064a\u0646\u0648-2222-768x432-6-300x169.webp 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">4 &#8211; \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0645\u0643\u0645\u0644\u0627\u062a BCAA \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0639\u0628 \u0648\u062a\u0632\u064a\u062f \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0628\u0646\u0633\u0628\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 17\u066a.<\/span><\/p>\n<h3><b>\u0645\u0644\u062e\u0635<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0645\u0643\u0648\u0646\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u062a\u0646\u0627\u0648\u0644\u0647\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u062a\u0648\u0641\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0641\u0631\u062f\u064a (\u0623\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0645\u0644 \u0633\u0647\u0644 \u0627\u0644\u0647\u0636\u0645 \u0645\u062b\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u0645\u062a\u062d\u0644\u0644 \u0623\u0648 \u0627\u0644\u0645\u0639\u0632\u0648\u0644) \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 3 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u0633\u0639\u0629 \u0647\u064a \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0645\u062a\u0641\u0631\u0639\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 (BCAA) \u0648\u0647\u064a: \u0627\u0644\u0623\u064a\u0632\u0648\u0644\u064a\u0633\u064a\u0646 \u0648\u0627\u0644\u0644\u064a\u0633\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u0646\u064a\u0644\u0627\u0646\u0627\u064a\u0646. \u0647\u0627\u0645\u0629 \u0648\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628.<\/span><\/p>\n<div class=\"jfk-bubble gtx-bubble\" style=\"visibility: visible; left: -36px; top: 731px; opacity: 1;\" role=\"alertdialog\" aria-describedby=\"bubble-2\">\n<div class=\"jfk-bubble-arrow-id jfk-bubble-arrow jfk-bubble-arrowdown\" style=\"left: 366.688px;\">\n<div class=\"jfk-bubble-arrowimplafter\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-3262 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/1920x600-01Grey-1-1024x320.png\" alt=\"\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0643\u0645\u0644\u0627\u062a\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/1920x600-01Grey-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/1920x600-01Grey-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/1920x600-01Grey-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/07\/1920x600-01Grey-1.png 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0647\u064a \u0644\u0628\u0646\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u0628\u064a\u0646 20 \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u0628\u0646\u0627\u0621 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c 9 \u0645\u0646\u0647\u0627 11 \u063a\u064a\u0631 \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u06489 \u0623\u062d\u0645\u0627\u0636 \u0623\u0645\u064a\u0646\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u062a\u0643\u0648\u064a\u0646\u0647\u0627\u060c \u0648\u064a\u062c\u0628 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647\u0627 \u0645\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u060c \u0644\u0630\u0627 \u0633\u0646\u062a\u062d\u062f\u062b \u0647\u0646\u0627 \u0639\u0646 \u0623\u062d\u062f \u0645\u0635\u0627\u062f\u0631\u0647\u0627 \u0648\u0646\u0639\u0631\u0641 \u0633\u0639\u0631 \u0627\u0645\u064a\u0646\u0648 2222 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629 \u062a\u062a\u0648\u0627\u0641\u0631 \u0647\u0630\u0647 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14617,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[106,218,706,882],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/01\/\u0633\u0639\u0631-\u0627\u0645\u064a\u0646\u0648-2222-\u0641\u064a-\u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629-2-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3843"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=3843"}],"version-history":[{"count":10,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3843\/revisions"}],"predecessor-version":[{"id":14618,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/3843\/revisions\/14618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14617"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=3843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=3843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=3843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}